Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
Fort....on those longer kicks they (for me) are definitely not "social"...I kick for distance so to speak and try to hold the tempo that would be used in a race of that length (2:00 kick = tempo for 200 free).
This morning went to train with Coach Laura Winslow in Scottsdale:
SCY
Warm Up
2x 200 swim/100 kick/100 drill
8 x 25's @ :35
2x
#1 build
#2 easy
#3 build
#4 fast
Main Set #1 (swim)
200 @ 2:15
8 x 50's @ :45
200 @ 2:30
6 x 50's @ 40
200 @ 2:45
4 x 50's @ :35
200 @ 3:00
Main Set #2 (pull)
200 @ 3:00
8 x 50's @ :35
200 @ 2:45
6 x 50's @ :40
200 @ 2:30
4 x 50's @ :45
200 @ 2:15
Main Set #3
6 x 100's @ 2:00
#1 = 100 fast
#2 = 75 fast/25 cruise
#3 = 50 fast/50 cruise
#4 = 25 fast/75 cruise
#5 = 100 cruise
#6 = 100 cruise
Fort....on those longer kicks they (for me) are definitely not "social"...I kick for distance so to speak and try to hold the tempo that would be used in a race of that length (2:00 kick = tempo for 200 free).
Oh good, no reason for me to kick over 1:00 then.
Seems like you're getting more yardage in than usual these days.
Oh good, no reason for me to kick over 1:00 then.
Seems like you're getting more yardage in than usual these days.
Fort...I highly encourage you (anyone) to really consider doing this type (kick) workout once a week or more during the early part of a training cycle...it will pay huge dividends later in the season and really does give the shoulders a break from just pounding out swimming miles daily.
As for the higher yardage...not really given the time of year and that I won't be resting for any meets until sometime in the spring of 2009. And with a former world class Florida distance swimmer making a comeback I may have some motivation to actually "train" for the 500...Gators, Horns & Trojans...nothing but trouble...but still undecided!
Ron,
I googled "competitive swim glossary" and got a lot of pages (eg the USA-S page) that explains things more for swim parents rather than swimmers who want practice terms.
The following page might be useful for some things
www.geocities.com/.../glossary.html
You should also feel free to ask here!
Fort...I highly encourage you (anyone) to really consider doing this type (kick) workout once a week or more during the early part of a training cycle...it will pay huge dividends later in the season and really does give the shoulders a break from just pounding out swimming miles daily.
As for the higher yardage...not really given the time of year and that I won't be resting for any meets until sometime in the spring of 2009. And with a former world class Florida distance swimmer making a comeback I may have some motivation to actually "train" for the 500...Gators, Horns & Trojans...nothing but trouble...but still undecided!
I kick a lot, Clydesdale! I remember last year in Dec-Jan-Feb doing a LOT of kicking as well. And, today, I did 2000+ kicking. Did get a little bored at the end though.
I kick a lot, Clydesdale! I remember last year in Dec-Jan-Feb doing a LOT of kicking as well. And, today, I did 2000+ kicking. Did get a little bored at the end though.
My apologies because I forgot to include the line "without whining or complaining"! :)
My apologies because I forgot to include the line "without whining or complaining"! :)
Are you asking me to depart from the stereotypes about my kind? lol.
I coached this morning at Cactus:
SCY
warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull
16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45
Main set
200 @ 2:30 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath
100 easy
200 @ 2:30 pace
4 x 50's @ :40 fast
2 x power kicks @ :30
100 easy
400 hypoxic pull (2 breaths per length)
Kick
25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
I coached this morning at Cactus:
SCY
warm up = 600 (or 10 minutes) rotate thru 25 swim/25 kick/25 swim/25 scull
16 x 100's
odds free @ 1:30
even's IM/Stroke or kick @ 1:45
Main set
200 @ 2:30 fast
4 x 50's @ :40 pace
2 x power kicks @ :30 (kick as hard/far as you can underwater, swim easy free to wall if you surface for a breath
100 easy
200 @ 2:30 pace
4 x 50's @ :40 fast
2 x power kicks @ :30
100 easy
400 hypoxic pull (2 breaths per length)
Kick
25/50/75/100/75/50/25 each length is smooth to far side flags/fast into wall
Quite a few people have asked about the send off's on these workouts being pretty quick and I want to make sure that people know I'm only posting the "Group 1" intervals...there is always at least one other....usually two groups. Case in point the workout listed above from this morning:
Group II
200 @ 2:45
50's @ :45
25's @ :40
Group III
200 @ 3:15
50's (2 instead of 4) @ :50
25's @ :45
Group IV
200, 50's & 25's all on 15 seconds rest
